Morning sickness: 10 tips to relieve it

Morning sickness is often one of the first signs of pregnancy. It is a common complaint, but it often passes by 3 months into the pregnancy. However, for some women, severe morning sickness can be bothersome.

a rise in hormones, especially estrogen, progesterone, human chorionic gonadotrophin (HCG), and cholecystokinin, leading to changes in digestive activity

a fall in blood sugar, resulting from the placenta's need for energy

Another theory on what contributes to nausea in early pregnancy is related to the sense of smell. A woman's sense of smell is more sensitive in pregnancy, and this could increase the feelings of nausea.

It is most likely to occur during the first 3 months of pregnancy, and it often subsides once into the second trimester.

Research has suggested that nausea and vomiting during pregnancy are a good sign, and they are associated with a lower risk of pregnancy loss.

Excessive vomiting

Excessive vomiting during pregnancy is known as hyperemesis gravidarum. It can lead to dehydration, malnutrition, and weight loss.

It affects around 1 in every 300 women during pregnancy, usually only during the first 20 weeks of
pregnancy.

The doctor may recommend dietary changes, plenty of rest and the use of antacids. In severe cases, the patient may need to receive fluids and nutrition intravenously.

10 tips for reducing morning sickness

Most women will not experience excessive vomiting, but many will have some discomfort due to nausea.

Here are some tips for minimizing the unpleasant symptoms of nausea during pregnancy.

1) Get plenty of rest

It is important to get a good night´s sleep. Napping during the day may help too, but not straight after a meal, as this can increase nausea.

For those who work night shifts, it may help to wear a sleep mask or use blackout curtains to block out as much light as possible.

As time goes on and the body changes shape, a maternity body pillow may help your back and abdomen.

Go to bed early and wake up early, so you can take time to get out of bed.

Do not use sleeping pills unless a doctor prescribes them.

2) Eat with care

Fatty and spicy foods and caffeine increase the chance of triggering the release of stomach acid, especially as the pregnancy progresses and the fetus pushes against the digestive tract. Bland foods may be less aggravating.

Small portion sizes can help reduce the chance of vomiting but keep something in the stomach. Having an empty stomach can worsen the feelings of nausea. The stomach produces acids, but they have nothing to work on, except for the stomach lining. This adds to the feelings of nausea.

Having some salty crackers or a protein snack before getting out of bed in the morning may help.

At breakfast, cold apple sauce, pears, bananas or any citrus fruit will help you feel satisfied early. The fruit's
potassium may help prevent morning sickness.

Carbohydrates can help. Baked potatoes, rice, and dry toast are often suitable options.

At night, eating a high-protein snack before going to bed will help regulate your blood-glucose levels during the night.

3) Keep physically and mentally active

Being physically active has been found to improve symptoms in women who experience nausea during pregnancy.

Keeping busy can help take your mind off the feelings of nausea. Reading a book, doing puzzles, watching television, playing cards, or going for short walks around the block will help to keep you preoccupied.

4) Ensure good fluid intake

It is important to stay hydrated for good health, especially during pregnancy.

It may be hard to consume eight glasses of water a day while experiencing nausea, but dehydration can aggravate feelings of nausea.

Adding apple cider vinegar and honey to water may make it more palatable.

Sucking ice cubes made from water or fruit juice is also an effective method.

5) Ginger and peppermint teas

Ginger has long been used to aid digestion and reduce abdominal discomfort. Studies show that it may also help relieve the symptoms of nausea.

Other options are to sip cold ginger ale or to add a slice of raw ginger to water or tea.

Snacks such as gingerbread, or ginger cookies may also help.

Peppermint tea may also help settle the stomach.

6) Wear loose and comfortable clothing

Restrictive or tight clothing may worsen the symptoms of nausea. Women who experience nausea during pregnancy have fewer symptoms of nausea when they wear loose-fitting clothes.

7) Vitamins and supplements

Supplements should only be used under a doctor's supervision. If you are taking vitamins, it may be best to take them before bed and with a snack.

Vitamin B6 may help reduce nausea.

Iron supplements that are prescribed during pregnancy can sometimes lead to nausea. A doctor may recommend a slower-release form or a lower dosage. Take iron supplements with orange juice or another drink with Vitamin C to increase absorption.

8) Avoid computer monitor flicker

A computer monitor flickers rapidly and almost unnoticeably. This may contribute to morning sickness.

If it is not possible to avoid using a computer monitor, it may help to adjust the screen by making the fonts bold and larger and changing the background to a soft tan or pink color. This will help reduce eye strain.

9) Avoid triggers

Morning sickness is linked to an increased sensitivity to smell.

Some strong smells can worsen the symptoms, but scents such as lemon extract and rosemary may help.

An individual will learn to recognize which triggers bring on an episode of nausea, and they can avoid these as far as possible.

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Comments(53)

Amazing!! My mom was worried about me when I went to drink the Italian Dressing in the fridge. We put that together with my cravings for oranges, citrus juice, and canned tomato sauce. Luckily there was some apple cider vinegar in the house...tastes way better than it smells, almost like a watered down flat beer. and I dont even like beer. Made me feel normal again.

I have vicious morning sickness. My doctor put me on zofran, which doesn't help. The one thing that seems to calm my belly is cinnamon applesauce. I thought it was all in my head, but whatever makes me feel better!

Hi. This is my first pregnancy and im 9weeks and it sucks bad as well as it being scary n the adult prenatals i take makes it even worse. Its stressing me out!!! Plz help me find a way to prevent this cause nothing is working @ all.

A lot of times items like saltines and salt and vinegar chips are recommended, everything thinks it's because the bland carbs soak up excess stomach acid. I think it's the salt. I ate a lot of bland carbs, mainly cereal, but nothing very salty and carbs by themselves didn't help. Noodles with soy sauce were an instant cure, and after I figured out the salt connection I bought some pretzels and they helped immensely. Just make sure to drink a lot of water as well.

I am 6 weeks pregnant & I am having morning sickness all day & all night I can't hardly eat anything without getting sick even the smell of foods or perfume or anything just makes me wanna puke & where I can't eat hardly anything I am gettin weak & not having any energy at all & I just feel terrible any advice on what I could do to knock the morning sickess?

I got a really horrible sour taste in my mouth and found it got worse when I eat starchy foods such as carbs and sugar. I had been following the BRAT diet (bananas, rice, apple sauce and toast) and in addition trying the usual crackers and crisps, and just got worse and worse. Now only eat salads with dressing (using apple cider vinegar)and mozzarella cheese and fruit salads with single cream and the sour taste has completely gone. When it got really bad I drank water with Bicarbonate of Soda which neutralised the acid. I felt like my teeth were dissolving inside my mouth -yuk!!

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